Welcome to "Have it // Made it // Want it Wednesday," a space where we come together to explore the realms of Eating Psychology, Mindful & Intuitive Eating, Meal Planning, and Culinary Nutrition.
Have itπmade it π want it π Wednesday
|
β Dear Reader, In recent discussions with my business confidants, we've delved into the detrimental impact of toxic self-talk on our sense of self-worth, recognizing the challenge of breaking free from this cycle when it has become so internalized. While we were discussing our ability to be productive as a measure of "success," this also rings true regarding our thoughts about our eating, our appetites and the way we look. It's crucial to acknowledge that our internal dialogue significantly influences our well-being. When our thoughts veer toward judgment and lack of compassion, our bodies react in the same way as if facing external stressors: However, it's possible to rewire our brains over time, forging new neural pathways that foster adaptive, nurturing self-talk and mindset. β Consider these affirmations: I am secure and grounded; my breath serves as my constant anchor. I have the right to nourish my body when hunger arises. I can eat until satisfied without fear of reprisal or deprivation later. I trust my body to signal its needs; my role is to listen attentively. My worth as a human being is unrelated to my dietary choices or intake. I opt for nourishing, balanced foods because they promote my well-being. β Experiment with these affirmations and gauge their resonance with you. Remember, the goal is to gradually overwrite negative self-talk with empowering, positive affirmations. With time, you'll find yourself attuned to a gentler inner voice, guiding you towards self-compassion and confidence. β β Have it: Interesting article alert: How skipping breakfast affects your bodyβ β Made it: I made it to my 51st birthday and I am ever grateful for that! I made no additional content this week because I was running the 30 in 7 challenge, which was so fun! Here are some of the wonderful comments I got about it. β I find myself actually actively looking out for new vegetables and buying it to try even though I am not sure how to cook it or if I will like the taste The challenge has really made me look at the variety of plants that I eat (and improve it). Great recipe suggestions too! It was fun and inspiring. This is something I would have never done on my own. Seeing others foods is an inspiration for adding something I didn't think of. The challenge spreadsheet is a great tool that I will pull out every month to keep on track. The recipes /menu planner gives ideas to keep each day fresh and easy β Want it: Been eyeing more affordable versions of health trends to try like cold plunging and sauna. β Ingredient Spotlight: Coconut Coconut can be consumed in many forms including coconut cream, coconut milk, oil, shreds for granola, and of course the ever hydrating coconut water. There are mixed messages in research when it comes to the health benefits of coconut. I think it can be a good substitute for more processed oils like canola. But, I would be wary to use it daily. Anecdotally, I started using coconut cream in my 2 cups of coffee each day and my cholesterol went way up. As an experiment, I switched to almond milk and my cholesterol dropped 40 points. Not kidding. With that said, coconuts do have ample health benefits including a good source of copper and manganase and even has some protein. Here are a few recipes featuring coconut. Enjoy! β Announcements & Upcoming: Ultimate Goal Getters Summit: Starts May 6th Graced Health Podcast interview - End of May Substack guest interview and post with Anna Muckerman from Hungry with Ideas - coming in April β Extra Bytes: What I'm reading: Stolen Focus by Johann Hari What I'm watching: Nothing! Too busy to watch anything this week. :-) What I'm listening to: This most excellent 90's playlist! Where are my Gen X peeps? What I'm eating: North African Butter Bean Bowls with Carrot Tahini & Spicy Hazelnut Harissa β That's it for me this week. I'm headed to Cleveland tomorrow to visit my daughter at college! Have a happy and healthy hump day! Warmly, Jenny β β |
Hi! I'm Jenny Eden Berk
Welcome to "Have it // Made it // Want it Wednesday," a space where we come together to explore the realms of Eating Psychology, Mindful & Intuitive Eating, Meal Planning, and Culinary Nutrition.
Dear Reader, As you read this, I am in chilly but beautiful Stockholm Sweden! I love that it gets dark so late (past 9pm) and so I am filled with energy and excitement here. We're about to hit the traditional Swedish spa experience followed by a quick cold plunge in the lake! I am relishing in all the senses on this adventure. I'm especially excited to have a few "Fika's" this trip. I'm determined to find that vegan bakery I spoke of in last's week's email to you all. Ok, on to my curated...
Dear Reader My husband and I are leaving for Sweden on Sunday! We're doing a red eye flight and then jumping right in with a water tour of the archipelagos of Stockholm and later in the week, going to the Eurovision lives shows in Malmo. I have to be honest. Traveling often makes me a little stressed as it relates to food. It's not that its always so hard to nourish myself on a trip like this. But with my dietary restrictions (plant-based, dairy free etc) I like to do my due diligence and...
Dear Reader, In 2020, my 2 best friends from High School had an intervention with me. I was spending so much time on my business and my creative goals that I completely neglected them in my earnest quest to build and grow my business. I'm not proud of this. I've always prided myself in my ability to maintain long term and strong friendships. But, I also tend to be hyper-focused and even myopic when I'm passionate about something and have a goal I'm focused on. I knew I needed to find more...